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Summary:
Is sugar as bad as everyone says it is? To be honest I don’t think it its.
But I will tell you what I think the problem is.
It’s the amount of sugar we consume that is the problem. Comparing the amount of sugar we eat on a daily basis to water, it would be similar to one person drinking 6.5 gallons of water. In that amount, water is bad for us.
But I don’t see banners and ads talking about the dangers of water. Sugar is not the problem. The amount of sugar is.
Here are 3 ways we can limit the amount of sugar we eat and still be able to enjoy it.
1 – Drink water. More than half of the sugar in my example menu came from sugar. Just by drinking water instead of sugary drinks, we can reduce our daily calorie intake by nearly 400 calories.
2 – Eat veggies and fruit for a snack. Our typical snack has a lot of sugar in it. If we opted for fruit, which also has sugar but much less, or veggies our bodies would feel a lot better.
3 – Plan for sugary snacks. Remember that sugar is not bad. I recommend that you enjoy it on a regular basis. Plan it in once a week to enjoy a rich sugary treat that will send your taste buds dancing and make your waistline thank you.
Transcript:
Hey there, this is John Gibson, creator of the Bod-e-Volv bod-e-Transformation Coaching Program. Now today, I want to talk to you about sugar. So, what’ve done is I actually got a typical meal. And I want to look at the amount of sugar that’s found in these foods. Sorry, not a typical meal but a typical day. What I did is… little while ago I went to my clients and said “Hey, let me know what you eat every single day!”. Give me an idea of what you’re eating. And this is before they’ve started going through my program. Very beginning, tell me what you eat. And they listed out everything they’re eating. And what I did is I took the average of what my clients were eating, and it all together in meals.
And to be honest, a lot of these things… I tried to find the healthiest sources. SO, we’ve got cereal here, I tried to make sure it was healthy… at least the claim says it’s healthy source of cereal. My clients tend to… when they write down what type of cereal they ate… they were using a lot less healthier than this. And I try to go for healthier options for different thing when I selected the types of food. And I think you’d be surprised about the amount of sugar.
Now foreclosure here, the amount of sugar we’ll find in all of this food is going to be about double of what we can find online for the national average. We whenever you go online … (volume started getting low until it totally went mute between about 1:40-3:28)
So, this is the healthier version and it’s really not that healthy. Okay, let’s go for that. So drinkwise… and this breakfast is what we typically hear about in commercials… saying “This is part of your balanced breakfast.”. We’ve got your Cheerios with your little milk in there. We’ve got some toast. We’ve got a drink and usually orange juice. So, what I actually got was Sunny D. Now you would think “Whoa, whoa, whoa, whoa. Why did you get Sunny D when you’re worried about sugar and you’re trying to go with healthier options?”.
I went with Sunny D because it had less sugar in it per serving than orange juice. Okay, I could argue that orange juice has more vitamins and nutrients which might be a little bit healthier but vitamin D had less sugar in it! I’m sorry, Sunny D has less sugar in it than your average typical juice. So how much sugar do you think would be in all of this? Looking at your cereal, your Sunny D, your toast here. When I calculated how much sugar came from all of this, I came out with 96 grams. Now, let’s put this into context really quick like we do this in the beginning. The amount of sugar that we should have each day is 6 teaspoons or 2 tablespoons. That comes out to about 24 grams of sugar per day. That’s a recommended amount. We have 96 right here. We’ve already destroyed the amount we should have each day by about 3x times. That’s about 3 times the amount of sugar that we should be having each day, in one meal. Okay, let’s move on.
Okay, we have got to snack .We go with our in between meal snack, got our Yoplait yogurt here, healthy right? We tend to be taught that, we’re taught that it’s healthy. So I know one of my clients, again, this was a healthy breakfast because the commercial told him to. They felt “Hey, I’m trying to be healthy instead of going with some horrible junk food, I’ll go with yogurt.”. Okay, now this yogurt has…. let me make sure… has 26g of sugar. Okay, 26g of sugar in this, alone. This little serving right there. Okay, if we were to take that down into perspective, this right here, just this, has more sugar in it that you should have every day.
Okay, so now we go out for launch. We’re not getting fast food, because most of my clients ate out fast food once a day. Okay, I know a lot of you may not do that but it’s common. I’d say that average American eats out once per day. So, here’s what we have. Got some hamburger here, some fries and then our soda. There is some sugar in hamburger, and we’re going to Burger King here. There’s not very much sugar in this fries here, but in the soda, obviously there’s going to be a lot of sugar. This is where most of the sugar is going to come in. I believe in this meal… I can’t be exact right now… there right around 70-something grams of sugar. I think there like 60-something here in the soda. About 14 in the burger. And it still comes out to about 70, almost 80g of sugar in this meal right here. Okay, now after that, we have a snack. We’re hungry, we want something real quick so we go for a snickers bar, right? We’ve been told the snickers bar is healthy.
It’s got healthy fats in there and if you’re not feeling well, you eat and you feel better, right? So again, 27g of sugar. So in this one candy bar we’re having more sugar than we should have throughout the entire day. Now we come over here and we’ve got pizza. Cool! You know, it’s a little oven baked pizza, bring it home, throw it in the oven and you’re good to go. This pizza, according to the box, has 9g of sugar per serving. And a serving is a fifth of that pizza. Now this right here we’re probably about 3 servings worth, according to that box, but when I showed my wife the actual serving size they’d recommend she’s like “There’s no way I could eat that. If I could only eat that from the meal I’d be starving. I need something else”. So I put, what would be …she would normally eat if she would have pizza, and what other people would say they have normally. It’s what half of what this pizza is, and this comes out to about 30g of sugar. Again, 30 g of sugar in this pizza. You wouldn’t think there’s that much sugar in the pizza.
Okay, now we’ve got to drink. The average client I work with doesn’t drink water with dinner. So what I did is I went out for… I just grabbed some Kool-Aid. Okay, I said Kool-Aid. We’re having this instead. Instead of doing a soda. Probably lot of people will drink soda for dinner, but hey let’s go with Kool-Aid for this example. Now with all of this together we came out to which was something about 60-something grams of sugar. Okay, so we’re up there again. Now, dinner time. We’re over, done with dinner. You know, everybody’s getting ready for bed. Everybody’s calming down. All we want is something fun. Now, we choose ice cream because this is something common among my clients. But this was what I ate every single night. I mean, to be honest, this right here looked about how, growing up when I was in high school and just starting college, this was basically what my meal looked like .You know. Obviously I eat a lot more than this, because you know 1 bowl of cereal, I eat 4 bowls of cereal. This pizza, I’d eat the whole thing. This little bit of ice cream, it’s 2 servings of ice cream here. Now, lot of people would look at this and say “Whoa, whoa, whoa, I eat a lot more than that”.
So again, this is 2 serving here. So at this we’ve got 18g per serving, we’ve got 2 here, so we got about 36g of sugar in this, in the ice cream. Now, when I told all of this up. Looked and all of this food and said “How much sugar is in this per day?”. I came out with 305,5g of sugar. That comes out to over 76 teaspoons! Now again, the recommended daily allowance for sugar each day is 6 teaspoons. And we came out with 76. That’s 30x times the amount that we should be eating each day. Now, let’s put this into context a little bit. So again, I’m saying sugar is not bad for us. Now, what if I put this out there. We got water. Is water bad for us? Is it something we should not be drinking or should not be putting in our body? No. We need water, we have to have water to survive. Now, the recommended amount… there’s argument and debate whether that’s too much or not enough or whatever it is… the recommended amount is about 8 8 ounce glasses, so about 64 ounces per day. And that looks like this, okay. Here’s 64 ounces, right here. We’ve got our 4 things of water, each one has about 16-17 fluid ounces. So this would be about how much we should have per day.
Now again, let’s put this into context. We had almost 13x times the amount of sugar in this food. Now what if we did the exact same thing with water? Okay, now unfortunately when I went and grabbed some water I did my calculations wrong, so actually what I’m going to put up here is not as much as…. it would really should what it would be. Let’s look at this. We have our 8 glasses here, plus you need to drink this and this… and I’m not done. You would also need to drink this, and this, and lastly you would also need to drink this. Now, to be absolutely honest, we have one more gallon right there. This is how much water you would drink per day if we did the exact same way with sugar. By eating almost 13x times the amount we should be eating each day. Now, I would argue if you’d drink this much water per day, this would be bad for you health. This could cause you… this could kill you. Honestly, drinking this much water per day could lead to something called hyponatremia.
Which is basically you have low sodium in your blood or low amount of sodium. That could lead to death and it has lead to the death of many people. Now, would you be willing to drink almost 6,5 gallons of water per day? No. There’s no way you would want to do that. But again ,water is good for us in 64 ounces per day. Maybe a gallon per day at the most. I don’t know if I would go much higher than that. Depending on the person, depending on the goals, depending on activity level and things like that. That may change. But 6,5 gallon of water per day is absolutely ridiculous. Now looking at all of this, what can we do to make sure that we get closer to the recommended amount of sugar that we should be having per day?
Is this bad? Is it bad to have a snickers bar at all? Should we never have a Snickers bad again? No, snickers bar are totally fine. Should we never drink a soda? No. I enjoy a soda every once in a while. Should I never have ice cream? Should I never have yogurt? No, these things are totally fine if we treat them like a treat. Now, according to the Webster’s dictionary the term the word “treat” actually means something that is pleasurable but it’s not consumed very often. Something that you have not very often. So if we’re having this every single day, if we’re eating a candy bar every single day, that’s no longer a treat, that’s part of your staple. If we treat these things like a treat, it could be totally fine. So what I would do if someone were to come and say “Okay, let’s make your diet a little bit better”. Without overhauling everything, without changing everything they’re eating. Let’s decrease the amount of sugar you’re having in your diet. First thing I would do is I would get rid of each of these drinks. Okay, because the majority of sugar in these meals is coming from the drinks. Now, what would you drink instead of Kool-Aid for dinner? How about water? Sounds reasonable? How about for launch? Instead of a soda, how about water? What about for breakfast? You know, how about water. Maybe you want some milk with that. But I would not go with the orange juice or Sunny D. I wouldn’t go with the soda and I wouldn’t go with the Kool-Aid. Okay, that’s to start with.
After that, you know, we’ve got some toast and jam on it. Maybe we take the toast and jam out, we do something healthier. Breakfast can have instead of cereal, we could go with oatmeal. Some eggs. Something like that. Instead of going with the yogurt here, we could have some veggie snacks. Carrots, chopped up peppers, have it with some sort of a hummus dip or something like that. We’re not going to have so much sugar. Now this meal right here, let’s go fast food but with better options, you know? Maybe if you’re going to Burger King like here, maybe go with something that doesn’t have as much sugar in it. Maybe go with something more of a salad or something like that. Or go to a completely different restaurant that has a better options. One thing I actually like to do is actually go to Subway. When I go there I don’t get a Sub, I actually turn my Sub into a salad. It’s not any more expensive, it’s cheaper. It’s the same price. You just go there and say “Hey, instead of a Sub can you turn whatever you have into a salad?”. And they’ll do it for you. Throw in the veggies, throw in the meat, there’s actually throw in a lot more vegetables for you. So, same things. I mean that will have a lot less sugar in there. Again, get rid of the snack unless you have it once a week or something like that. The ice cream, again. Maybe once a week. The pizza option.
We can go with better options here. Instead of going with pizza, again maybe let’s have a salad with it. With less, fewer slices of pizza if you want to go with pizza. Take one slice out and have more of a salad with that. An more vegetables to it. That’s going to fill you up and it’s not going to add the sugar in.
So these are some options you can do to make your meals a little bit better and to get rid of some of the sugar. Again, we don’t need to eat 13x times the sugar that’s recommended each day. Let’s try to go with something reasonable. Now if you do that… I mean if this is something similar your meals look like, if you just start to take your drinks out, I guarantee you’ll start losing weight. That you take more and more of the junk out and start replacing it with healthier options, than you would lose a lot more weight. Okay, thank you for watching, hope you enjoyed it.
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